Monday, August 20, 2007

Low(er) Fat Chicken and Broccoli Alfredo

One of Adam’s favorite dishes is chicken and broccoli alfredo and I have to admit, cream based sauces do it for me too. But if we are to pretend we are eating healthy, it becomes distinctly harder to do so when emptying a carton of heavy cream into a pan. So last night I decided to kick the fat content of this quintessential comfort food down a notch and substitute in non fat half and half for the sauce. Though the texture of the sauce came out differently than if I had used the real thing, the taste was divine and even Adam admitted, without TOO much prodding, that it was delicious, even without a good portion of that yummy fat in it.

Low Fat Chicken and Broccoli Alfredo
3 skinless boneless chicken breasts sliced into ¼ inch strips
4 cups broccoli florets
1 large red bell pepper, sliced thin
2 cloves garlic, minced
¾ a box whole wheat penne
1 and ¼ cup fat free half and half (I used Garelick)
¾ cup grated Parmesan Cheese
1 tbsp extra virgin olive oil
Salt and pepper to taste

Cook the pasta and set aside.

Steam broccoli for three minutes and set aside.

(I love the color of just steamed broccoli)

In a large dutch oven or pot, heat olive oil over medium heat. Add garlic and cook until fragrant, about one minute. Turn up heat to medium high and cook chicken in batches until done (about 8-10 minutes).

Set cooked chicken aside. Add pepper to pot and cook until just tender, about 5 minutes. Add half and half heat to boiling.

Stir in Parmesan and simmer for about five minutes. Toss in chicken and cook for one minute, then broccoli and pasta. Stir until coated, cover and cook over medium heat, covered, for about 5 minutes.


See how it's not as creamy? The taste though is MAGNIFIQUE. Not to mention the gorgeous color.

This recipe yields a WHOLE LOT by the way. Adam and I eat had a good sized serving, and there was enough for me to bring for lunch today AND we are having it for dinner again on Tuesday night. Good times.


Meg said...

Ah, the fat-free half and half switcheroo. We pull that all the time. Cream sauces, ice cream, you name it. Except for whipped cream. Ick.

kim said...

i made this on monday and C and i both loved it. will definitely make it again! :)

Sarah said...

woo hoo! glad to hear it! adam and i had the leftovers last night and they were just as good as they were on Sunday! :-)